Stretching Exercises for Men

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STRETCHING EXERCISES

Stretches for side of neck:

1. Sit or stand with arms hanging loosely at sides2. Turn head to one side, then the other3. Hold for 5 seconds, each side

4. Repeat 1 to 3 times

Stretches side of neck

1. Sit or stand with arms hanging loosely at sides2. Tilt head sideways, first one side then the other3. Hold for 5 seconds

4. Repeat 1-3 times

Stretches back of neck

1. Sit or stand with arms hanging loosely at sides2. Gently tilt head forward to stretch back of neck3. Hold 5 seconds

4. Repeat 1-3 times


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Stretches side of shoulder and back of upper arm

1. Stand or sit and place right hand on left shoulder2. With left hand, pull right elbow across chest

toward left shoulder and hold 10 to 15 seconds

3. Repeat on other side


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Stretches shoulder, middleback, arms, hands,fingers, wrist

1. Interlace fingers and turnpalms out

2. Extend arms in front atshoulder height

3. Hold 10 to 20 seconds,relax, and repeat

Stretches triceps, top ofshoulders, waist

1. Keep knees slightlyflexed>

2. Stand or sit with armsoverhead

3. Hold elbow with hand ofopposite arm

4. Pull elbow behind headgently as you slowly leanto side until mild stretchis felt

5. Hold 10 to 15 sec



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Stretches middle back

1. Stand with hands on hips2. Gently twist torso at waist

until stretch is felt3. Hold 10 to 15 sec4. Repeat on other side

5. Keep knees slightlyflexed

Stretches ankles

1. Stand and hold ontosomething for balance

2. Lift right foot and rotatefoot and ankle 8 to 10times clockwise, then 8to 10 timescounterclockwise.

3. Repeat on other side(Note: can also be donesitting)


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Stretches calf

1. Stand a little way fromwall and lean on it with

forearms, head restingon hands

2. Place right foot in front ofyou, leg bent, left legstraight behind you

3. Slowly move hips forwarduntil you feel stretch incalf of left leg

4. Keep left heel flat and

toes pointed straightahead

5. Hold easy stretch 10 to20 seconds

6. Do not bounce7. Repeat on other side

8. Do not hold breath

Stretches front on thigh(quadriceps)

1. Stand a little a way fromwall and place left hand

on wall for support2. Standing straight, grasp

top of left foot with righthand

3. Pull heel toward buttock4. hold 10 to 20 sec



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Relaxes hamstrings,stretches calves,achilles, and ankles

1. Stand with feet shoulder-width apart

2. Keep heels flat, toespointed straight ahead

3. Assume bent knee

position (quarter squat)

4. Hold 30 sec

Stretches inner thigh, groin

1. Stand with feet pointedstraight ahead, a littlemore than shoulder-widthapart

2. Bend right knee slightlyand move left hipdownward toward rightknee

3. Hold 10 to 15 seconds4. Repeat on other side

5. If necessary, hold on tosomething (chair, etc.) for

balance


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Stretches side of hip,hamstrings

1. Sit on floor with rightleg straight out in front

2. Bend left leg, crossleft foot over, placeoutside right knee

3. Pull left knee acrossbody toward oppositeshoulder


6. Breathe easily

Stretches lower back, side of

hip, and neck

1. Sit on floor with left legstraight out in front

2. Bend right leg, cross rightfoot over, place outsideleft knee

3. Bend left elbow and restit outside right knee

4. Place right hand behind

hips on floor5. Turn head over right

shoulder, rotate upperbody right


8. Breathe in slowly


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Stretches back of leg andlower back

1. Sit on floor, legs straight

out at sides2. Bend left leg in at knee3. Slowly bend forward from

hips toward foot ofstraight leg until you feelslight stretch

4. Do no dip head forwardat start of stretch

5. Hold this developmental

stretch 10 to 20 seconds6. Repeat on other side7. Foot of straight leg

upright, ankles and toesrelaxed

8. Use a towel if you cannoteasily reach your feet

Stretches shoulders, arms,hands, feet and ankles

1. Lie on floor, extend armsoverhead, keep legsstraight

2. Reach arms and legs inopposite directions

3. Stretch 5 sec, relax


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Stretching Exercises for Women

WARM-UPS, consisting of stretching and flexibility exercises should be performedfor a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of

motion of joints, enhancing flexibility, improving coordination, increasing bodytemperature and heart rate, increasing blood flow to muscles and preventinginjuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actuallycause you to pull the muscle you are trying to stretch.

You should stretch to the point of "MILD TENSION". If you overstretch you willalso cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHEslowly and naturally. Do not hold your breathe while stretching. Relax the stretch.Stretch one or two more times with each stretch. Try to stretch a little further witheach stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed afteraerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is togradually return your heart rate and blood pressure to resting or pre-exerciselevels.


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This exercise page was contributed by Kathleen B. Williamson, M.S., R.N., C,Coordinator of Cardiopulmonary Fitness Program at Capital Health System,Trenton, NJ.

Graphics courtesy of Capital Health System. Used with permission


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STRETCHING EXERCISES


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Stretching Exercises for Women

WARM-UPS, consisting of stretching and flexibility exercises should be performedfor a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of

motion of joints, enhancing flexibility, improving coordination, increasing bodytemperature and heart rate, increasing blood flow to muscles and preventinginjuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actuallycause you to pull the muscle you are trying to stretch.

You should stretch to the point of "MILD TENSION". If you overstretch you willalso cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHEslowly and naturally. Do not hold your breathe while stretching. Relax the stretch.Stretch one or two more times with each stretch. Try to stretch a little further witheach stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed afteraerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is togradually return your heart rate and blood pressure to resting or pre-exerciselevels.


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This exercise page was contributed by Kathleen B. Williamson, M.S., R.N., C,Coordinator of Cardiopulmonary Fitness Program at Capital Health System,Trenton, NJ.

Graphics courtesy of Capital Health System. Used with permission


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Stretching Exercises for Men

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